It is extremely important to get good sleep. This is because sleep can help you maintain your health. You can do various things to sleep better a night. Improving your sleep can help you get a good night’s rest.
What is Sleep Hygiene?
It is when someone uses behavioral interventions to promote a good night’s rest.
Here are the tips for sleep hygiene:
Have a Sleep Schedule
Go to sleep and wake up at the same time every day. It is beneficial to have a sleep schedule. Therefore, your sleep schedule should remain the same throughout the week.
Do Not Take Naps During the Day
Naps can decrease your ‘Sleep Debt’. You need ‘Sleep Debt’ to fall asleep quickly.
You will need some sleep during a 24-hour period. Therefore, there is an amount of sleep you need during this period. You may not need more than this amount.
If you take a snap, however, it can decrease the amount of sleep you need. Therefore, it can make it difficult for you to fall asleep. It can even lead to sleep deprivation or insomnia.
Do Not Stay Awake in Your Bed
If you have not fallen asleep in 5-10 minutes, do not remain awake in your bed.
If you cannot stop thinking or fall asleep, you need to get out of your bed. You can sit in your chair, especially in a dark room. Once you feel sleepy, you can return to your bed.
However, do not use your phone or watch TV during this period. They can stimulate you, making it difficult to get back to sleep.
If you cannot fall asleep quickly, do not worry. You just have to maintain a regular sleep schedule and do not take naps during the day.
Do Not Read, Use Your PC, Or Watch TV in Bed
If you read, use your PC, or watch TV in bed, you are more likely to remain awake.
The purpose of a bed is sleeping and ‘hanky-panky.
The screen emits blue light. Blue light can affect your body’s circadian rhythm.
It is better to use a cheap blue light block glass before you go to bed. The glasses can improve your sleep quality. You will even sleep better at night.
Drink Caffeine With Caution
Once you drink caffeine, its effects can last for several hours. Caffeine can interrupt your sleep. It can even make it difficult to fall asleep. If you must drink caffeine, drink it in the morning.
Do not even drink tea and soda since they have caffeine.
Do not use inappropriate substances, which can interrupt your sleep. For instance, some over-the-counter medications, alcohol, and cigarettes can interrupt your sleep.
Clean Fresh Air
Open your windows to let in fresh air into your house.
If you want to prevent a draft, install an air purifier. The purifier removes odors and bacteria from indoor air.
However, do not do strenuous exercise just before going to bed. Strenuous exercise circulates endorphins inside the body. Therefore, they can make it difficult to fall asleep.
Make Sure Your Bedroom is Comfortable
The temperature in your bedroom should be comfortable. It is even better to have a cooler bedroom than to have a warmer one.
Use background ‘white noise’ to block out any noise. The noise can disrupt your sleep.
If your pets keep you awake, do not let them inside your bedroom.
Do not use bright lights in your bedroom. It is better to have dark lights.
Sleep on a comfortable mattress. Find the best customer rated mattresses. If your partner snores, snoring can interrupt your sleep. Therefore, you might